Saturday, September 28, 2013

What I Did: Post Bootcamp Burn

I ran the first session of my 2nd bootcamp today.  It depends what the workout is, sometimes I lead it in front of everyone doing it with them other times, like today, I just run around showing people how to do things, alternatives, encouraging, pushing and so I don't get to do the actual workout. So after that I decided to do my own thing this afternoon;

Warm up: 2 lengths of a soccer field + 25 jumping jacks 2ce through = 3min

40 squats, 20 mountain climbers, 2 lengths of the soccer field (jog/run)
30 walking lunges, 20 mountain climbers, 2 lengths of the soccer field
20 Burpee long jumps, 20 mountain climbers, 2 lengths of the soccer field
40 knee tucks (mini V sit), 20 mountain climbers, 2 lengths of the soccer field
30 1 legged long jumps (15 ea leg), 20 mountain climbers, 2 lengths of the soccer field
20 Side bridges each, 20 mountain climbers, 2 lengths of the soccer field
25 push ups, 20 mountain climbers, 2 lengths of the soccer field

Total Time: 17 min + 3 min warm up = 20 min
HR: 175-180
Sweat'o'Metre: thank goodness for the cool breeze but I was still sweaty enough to want to get home to shower
Burn'o'Metre: Those burpee long jumps, first time doing them, tough but I like them!
this was after walking home and I'm still glistening so it was
a decent sweat I guess!

Friday, September 27, 2013

What I Did: Weights Day - Shoulder Burn

Today was weights. I look forward to Fridays, (yes I only do/use weights once a week...I figure body weight counts the rest of the time) it's a nice change of pace and use of my muscles. Even though I push it's not as hard as it is to move your entire body. Anyhow I do the typical total gym workout that comes in the package but I use the rest breaks to do either cardio or core. Today was core.

Warm up:Twice through my favorite "dance" video Mandisa's Good Morning. I have to admit though it's fun to do I don't dare do it with my husband would be a mock session like no other haha!

Workout: 2-3 sets of 10-15 depending on the exercise
Shoulder Press & Chest Flyes with 30 seconds of straight leg toe touches (crunches with feet in the air)
Chest Press & Front Deltoid Raise with 30 seconds of leg raises
Lateral Flyes & Rear Deltoid flyes with 30 seconds of plank slaps (KILLER on the shoulders)
Double bicep curls (as in two different bicep exercises...don't know why they have it like that) and 30 seconds of bicycles

Total Time: Approx 20 min workout with 7 min warm up aka 27 min
HR: mostly 140-150 nothing too intense today
Sweat'o'Metre: had a fan blowing on me, didn't sweat much at all except near the end
Burn'o'Metre: shoulder buuuurrrrrrrnnnnn especially with those flyes and plank slaps put together


Thursday, September 26, 2013

What I Did: Cardio Video

Can't get enough of those Fitness Blender videos, especially when I'm sitting in my workout gear with my head on the table cause I don't want to plan my own workout.  Just cause I exercise the body doesn't mean I have to use my own brain all the time haha! Praise the Lord for the internet :)
So here's the video that had a warm up and cool down. Talk about taking the mental work out of it!
Total Time: 37 minutes (warm up and cool down in there too) workout is about 30 min
HR: 150 at the end, though I took it mid workout at around 170
Sweat'o'Metre: oh yeah baby all over my workout mat! Add extra umph (bounce, kicks etc) to pump it up
Burn'o'Metre: So weird, in my shoulders for those toe touches at the end after the plank slaps, oh how I love plank slaps :) for realz.
gosh I always forget to fix my crazy workout eyebrows...

Tuesday, September 24, 2013

What I Did: Take it Outside

So what if you have a workout you could easily do inside, if it doesn't use much equipment take it outside for as many of these sunny days as possible! Here's what I did (as well as enjoying the changing colour of the leaves)

Warm up: walked to the park about 2 min...not super awesome but whatever right...

Workout: 4 Rounds of
1 min skipping
30 second mountain climbers
1 min jumping jacks
20 push ups
30 crunches
20 squats
30 lunges (total)

Total Time: 2 min walk + 24.50 min workout = 26:50 min oh and 2 min home (28:50)
HR: 180
Sweat'o'Metre: for a breezy cool afternoon I still got sweaty, fogged up my sunglasses too
Burn'o'Metre: push ups on the last round, feelin the lunges too but still keeping a good pace

Friday, September 20, 2013

What I Did: Small Circuit in Sept Humidity

Wow this weather is nutzo! Super warm then super cold then super humid..what is going on? Anyhow I decided to take advantage of the warm weather and do this mini circuit outside. My run time was longer as there was construction on my route so I had to detour a bit...excuses excuses ;)
Warm up: 50 jumping jacks (not much of a warm up I know)

Workout: 1 mile jog (8:53)
3x the following
20 push ups
30 crunches
15 squats (raised arms)
15 lunges each leg

Total Time: 19 minutes
HR: 180
Sweat'o'Metre: one thing I like about the heat is it gets me sweating a lot more!
Burn'o'Metre: ok ok I didn't really push hard today nothing burning, but the push ups are getting easier which I'm happy to report! Getting back in the habit feels awesome.
why yes I had a fancy bun and make up on during my
workout. haha doing it girly style today!

Tuesday, September 17, 2013

What I Did: A Little Low A Little High

Today to be honest I thought I would kill two birds with one I vacuumed my apartment as my warm up hehe!
Then I did this;

The cardio portion was pretty low intensity but it was fun and got me sweating a bit...see my last post dance video to Mandisa's Good Morning :)
Then I did 4 rounds of the following for some high intensity;
20 push ups
30 crunches
15 squats
30 walking lunges

Total Time: not including the vacuuming ;) 18:20 
HR: 160
Sweat'o'Metre: got me some drops
Burn'o'Metre: push ups as per usual but happy to say those lunges get easier every day! :)

Monday, September 16, 2013

What I Did: Low Impact Recovery Cardio

This video is good for those sore days that you're supposed to either rest or do some cardio but reeeeally don't only takes 20 min (but you should include this awesome warm up video and do it twice it's so fun haha!)

Warm up: I dare you not to laugh while doing this
Workout: And the workout video via Fitness Blender...add a little umph to some of these for a little extra sweat while still keeping it low impact

Total Time: 6 min warm up (video 2ce) plus 20 min workout video = 26 min
HR: I took it half way and was at 160, then at the end it was around 180...heck I was surprised. 
Sweat'o'Metre: Since I stayed in I was already warm so yay little beads of sweat I love you!
Burn'o'Metre: my arms were sore from the last workout so the plank had my shoulders burning a bit...

Saturday, September 14, 2013

What I Did: Weight's & CV inside

I know I wasted a glorious day doing my workout inside but I'd already planned to use my Total Gym. Maybe I'll go for a walk with my camera this afternoon to catch some sunlight.

Warm up: you better believe I did about 5 or 6 minutes of aerobics-style free dancing in my living room to Move by Mercy Me and Good Morning by Mandisa (with a hilarious attempt to follow this video) It was a fun warm up.

Workout: 2 sets of 15 reps each (in sets of two with a cardio move in between the 2 sets)
Seated row & Lat pull down with 30 seconds of Mountain Climbers
Cable pull over with crunch & Seated High Row with 30 seconds of Squat Jumps
Lunge with 10lb twist and raise & Inner Thigh (no cardio move)
1 Leg Hip Raise with 10lb & Calf Raise with 10lb, with 30 seconds of Jumping Jacks
Skull Crushers & Bent over Tricep Extension with Skaters (big arm swing)
Surfer pull with Quick Feet

Total Time: approx 5 min warm up + 30 min workout = 35 min
HR: 180
Sweat'o'Metre: it sure was getting warm in here despite a fan and open windows though I wasn't dripping
Burn'o'Metre: the calves and triceps for sure (oh and those darn squat jumps!)

Friday, September 13, 2013

What I Did: Warming Up The Cold Weather

Today I convinced a friend to workout with me...mostly so that I wouldn't skip or slack on my workout. Even though it was a short one today it was still a good one! Just the basics baby, they're always a good default!

Warm up: quick walk to the park (3 min) and once around the soccer field (2 min)

Workout: 5 minutes of running lengths of the soccer field and at each end of the field do 10 jumping jacks
Then 4 rounds of the following;
20 push ups
30 crunches
15 squats (should do more of these like 25 next time)
30 walking lunges (total)

Total Time: 21 minutes (including 5 min warm up)
HR: ya forgot to take it, I'm guessing around 160-170 as per usual
Sweat'o'Metre: thanking the cool breeze and cloudy skies sure made it easier but I didn't sweat as much
Burn'o'Metre: the push ups and lunges get me every time

Aw no photo, forgot to ask my friend (though most normal people shy away from post workout photos anyways I'm not sure I could have convinced her). So here's a funny "cold weather" photo to enjoy!

Monday, September 9, 2013

What I Did: I was "furry" tired today...

Was super tired today...note to self, these "I don't want to workout" days usually happen when I have not worked out by the time 4pm has rolled around, so how about not putting it off so late and everyone will be happy? Ok. tomorrow, workout will be done before 2pm!

Warm up: 3 min
1 min jumping jacks
20 standing knee hugs
10 jump squats
10 leg swings each leg
10 arm circles ea/both directions

Workout: 3 times through (on other days before 4pm I think I'd do it 4-5x)
50 Jumping Jacks
50 Crunches
20 Bench dips
15 Squats (next time change to jump squats)
20 Lunges (total, so for a challenge up the reps for sure!)
40 Russian twists
20 Bench hops
10 Push ups
30 sec plank
10 Jump Lunges

Total Time: 16:55 + warm up = just under 20 min
HR: 170
Sweat'o'Metre: it was cool, but I won't lie, this wasn't a big challenge (except the getting out the door part)
Burn'o'Metre: hm...had left over upper body soreness so the upper body was a little tougher but nothing major. 
Also I had a visitor...

Saturday, September 7, 2013

What I Did: HIIT without Burpees

Here's the video I forced myself to do on this lazy rainy Saturday...woo sweaty! Feel free to pick up the pace/add some bounce to some of these. I like how it's not all the same format too.
Total Time: Including my own warm up and not including their cool down it took 30:25 (add about 5 min for cool down)
HR: approx 170
Sweat'o'Metre: very. tucked a towel behind my knees while I write this, yech so slimy!
Burn'o'Metre: cardio burn for sure if you push hard enough, oh and the jump lunges woo!

Tuesday, September 3, 2013

What I Did: All You Need is a Soccer Field

I felt like doing a bit more running today...not because I like sprints or feeling winded but I felt my legs needed a stretch. Here's what I did at the local soccer pitch.

Warm up: about 5 minutes of high knees, butt kickers, jumping jacks, knee hugs etc

Workout: 3x of the following
Fast pace run of 6 lengths of the soccer field, I think mine was approx 80m (=480m total)
50 Jumping Jacks
50 Crunches
20 Push ups
30 Jump Squats
1 min plank

Total Time: 20 min + 5 min warm up
HR: 180
Sweat'o'Metre: well right after/during, not much but as I type this I am blinded my the glistening sweat on my forearms...yes, on my forearms. So this was sweaty in the after burn
Burn'o'Metre: I could have pushed harder in the run, but it was burning as it was. Hmm...not much else burned a lot, the last plank a little bit

What I Did: Fire Prep Workout Week 1

No I'm not training to be a fire fighter but my husband is and he was given a progressive workout before practical training starts so here's what we did yesterday, a modified version;

Warm up: 3x10
Sit ups
Samson Stretch

25 Jumping Jacks
1 mile run for time (mine was 7:15 -approx)
(do the following 3 times through)
25 Push ups
15 Squats
25 Sit ups
15 Lunges each leg

Total Time: Just less than 20 minutes plus 5 minute warm up and 5 minute cool down
HR: 180
Sweat'o'Metre: Not too sweaty by the end, though after the run it was a little sweaty
Burn'o'Metre: the mile for time is always tough, the push ups killed me by the 3rd round.
Here's me with my new birthday headband :)